5 Reasons You're Not Losing Weight from a Registered Dietitian

Does it feel like you’ve done everything in your power to lose weight and yet, it’s still there? 

Maybe you’ve spent the last few weeks, months, or even years trying to shed those few unwanted pounds, but your body refuses to let go of them. 

I’m here to tell you those days are over, my friend. That stubborn weight you’ve struggled to lose is about to pack up, wave goodbye, and leave town. 

I’ve got five reasons why you’re not losing that pesky poundage and five practices that will finally boot the weight that won’t budge. If you’re ready to make that happen, keep those eyes moving down the page. 

5 reasons you’re nothing losing weight (from a Registered Dietitian)

1. You’re Sitting Around All Day

So much of our day is spent sitting sedentary. Sleeping, working, eating, and relaxing keeps us on our butts or in our beds for sometimes up to 20 hours a day—that’s right, 20 hours. 

I say it all the time, Sitting is the new smoking. Both smokers and sitters are at a significantly higher risk of having diabetes or cardiovascular disease and events like heart attacks and strokes. 

The good news? 

Hopping off those buns and walking will help you burn calories, increase your metabolism, and maintain a healthy weight. At Harvard, researchers also found that walking cuts weight-promoting genes in half. In other words, walking genetically alters your body to make it lose weight easier. 

So tack on an extra 1000 steps to your daily step count this week and start making it a weekly habit that you can rely on. 

2. You’re Focused on Calories Instead of Macros

Calories count, but they won’t cut it. When you’re working hard to lose weight and improve your health, the distribution of your macronutrients—the carbs, protein, and fat you’re eating each day—matters a lot more. 

While calories reflect the amount of energy consumed, macros reflect the nutritional value of what you eat. They give you insight into the kinds of food your body needs now so you can make diet choices that actually work for your body. Too much or too little of one or more macronutrients could be the reason your body weight won’t budge. 

The solution? Stick to a healthy macro plan and keep tracking. Not familiar with tracking macros? Here’s an easy to follow guide through the topic so you can start losing and maintaining your weight effectively. 

3. Your Protein is Low

Out of the three macronutrients, protein is the one to keep your eye most keenly focused on during weight loss. Protein is essential to building muscle mass, but it also helps our bodies repair cells and make new ones. 

Low protein can cause a host of health issues, including a weakened immune system, high blood pressure, hair loss, and irregular menstrual cycles. Plus, if you’re not eating enough protein on a daily basis, your body can’t burn fat. 

To optimize your weight loss, give your protein intake a boost this week. Aim for at least half your body weight in grams of protein to give that scale a big push. Try out one of my favorite protein powders like this one from Arbonne that won’t promote inflammation or lead to excess weight gain, like a lot of the ones you find on the grocery store shelf.

4. You Fear Carbohydrates

Do carbs make you simultaneously stressed out and hungry? Opinions around carbohydrates and whether you should eat them when trying to lose weight can get confusing and downright controversial. Some say they’re friendly, some kick ‘em to the curb. 

While carbs can feel complicated, fearing them leads to an all-or-nothing mindset, where you’re either eating no carbs or binging on them. The truth is, carbs are one of the three main macronutrients our bodies depend on to live. Some carbs are healthy, some are not, but cutting carbs altogether is not the solution.

Stop gaining and losing the same weight over and over again. Instead of letting carbs sabotage your weight loss, get informed about the myths around carbs so that you can better understand them and their function. Finding this balance in your diet and macronutrients is key to long-term weight loss and success. 

5. You’re Not Drinking Enough Water

Hydration is everything when it comes to weight loss. Seriously, one of the biggest things my clients notice during their weight loss journey with me is how much water they start consuming compared to those days when they were getting an XL sweet tea at the McDonald’s drive-thru.

When you are dehydrated, your body cannot go through lipolysis as effectively, which results in a lack of fat burning, both from calories and fat stored. Not only that, but dehydration also leads to cravings and bloating—yuck!

We’ve all had those days where our cravings are getting the best of us, but sometimes all we really need is a big ole’ glass of water instead of reaching for a snack in the pantry.

A great measurement to live by is the 8×8 rule—8 cups of 8oz or more a day. If you’re like me I like to use my Yeti tumbler which is roughly 30oz five times a day—this ensures that I not only meet my daily requirement, but I get some extra H2o in my system to keep my energy levels high. 

Watch That Weight Walk Out The Door

While these five problems and solutions will help you drop that unwanted weight, there’s one more key I’ve kept till the end. A new study from Drexel University reveals the big trick to losing weight—don’t go it alone! 

If you’re ready to feel your best physically, learn how to make lifelong healthy choices that work for you, and make friends along the way, join my LEAN program. We’re eager and ready to do the work and enjoy the journey alongside you. 

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